Slightly overweight, advice please?

LouiseTopp

LouiseTopp

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I have been told by the nurse that i am slightly overweight. This has really got me depressed as it's also the run up to Christmas, and the gym where I live is very expensive. Can you advise me please what I should do to lose weight?

I cycle and admit i should get out on my bike more.

:(
 
weight loss is simply burning more calories than you consume

also look at the times your eating eating late at night is no good
 
Thanks, will eat before 7pm. i don't like fried food as it gives me bad guts. is Spendor sugar good please?
 
Little things help too...use sweetener or half spoon instead of normal sugar, light margarine and mayo, skimmed milk and always eat breakfast!
 
The theory is simple

Calories in > Calories expended = weight gain

Calories in < Calories expended = weight loss

The practise however, has defeated me. :shrug:
 
How much overweight? If you want to lose a stone or so quickly before Christmas then something like the Atkins does work. Basically though eat less and exercise more (something I need to practice I admit).

Eat breakfast (something I often miss) - it means you dont get hungry too early.
Sushi is a very healty lunch
Drink plenty of water.
Walk as far as you can, walk to local shop rather than drive, and walk fast.
There will be plenty of local exercise classes near you, try those.
Weight Watchers does work, wife lost all baby weight and did exercise too, iphone app isd great for that.
Drink less or no booze.
 
My advice is to try not to eat too much food. Eating food that you do not need makes you put on weight so even though it is nice it's not going to help you.

Sometimes when you feel hungry you might actually find you are not, you are just bored or thirsty. Before eating something else try a drink of water or trying doing something instead which will stop you eating something else and putting on weight.

of course exercise does the opposite of putting on weight and in fact helps you to lose weight. Each time you are about to eat something, instead do some exercise and see if afterwards you were in fact hungry, if you are, then at least you have burnt off some calories before you put some more on.
 
Try and incorporate some exercise into your life in a sustainable way. For instance, when I moved house earlier in the year I continued to commute by bike even though the distance trebled - every day I just get on my bike without a second thought as that's the way I get to work (even though the bus would be much easier). So could you get of the bus a couple of stops earlier or park further from work and get into the routine of always doing that.

Although it's been given a bit of bad rep from things like Little Britain's Fat Club, I've heard lots of good stories about weight loss groups as the supportive environment can be a great help.

Good luck with your weight loss mission.
 
Try to limit your carbs. Less pasta, potatoes, rice, bread etc.

Eat lots of veggies, but less root veg like carrots. Lots of green veg.

Drink 4pints of filtered water a day.

Exercise! Even if that's a 30minute walk every day, just do it.
 
LouiseTopp said:
I have been told by the nurse that i am slightly overweight. This has really got me depressed as it's also the run up to Christmas, and the gym where I live is very expensive. Can you advise me please what I should do to lose weight?

I cycle and admit i should get out on my bike more.

:(
Click to expand...



How much is slightly?
 
you have to take that with a pinch of salt though, "overweight" is probably calculated by weight and height by the nurse.

but if youre a short muscley person (muscle weighs more than fat) you could end up calculated as "morbidly obese" :cuckoo:
 
your BMI is 24 ish according to the internet. which is considered normal.

but like i say BMI can be rubbish as it doesnt take into consideration muscle mass rather than fat.

edited as i was originally on a US site.
 
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neil_g said:
your BMI is 24.9 according to the internet.

"Normal weight = 18.5–24.9"

but like i say BMI can be rubbish as it doesnt take into consideration muscle mass rather than fat.
Click to expand...

Is that overweight?
 
Cycling's one of the single best exercises you can do. I lost a LOT of weight (I won't give you the numbers, but around 30% of my then body weight...) a few years ago by cycling little more than once a week, for no more than 10-15 miles at a time tops. Since then I've done charity rides of up to 80 miles, and gotten into road cycling. I'm floundering a bit just now due to weather and other commitments, but once you've build a baseline of fitness it'll take a LONG time of no exercise before it fades to nothing.

Healthy eating is essential as well, but for me that came down to changing bad habits. I cut out the fatty/sugary foods to start with, which made a very quick difference to my overall health. Unfortunately in my experience diets don't work, but lifestyle changes very much do, so even now when I'm not exercising as often as I should, I'm not piling on the pounds. And I still enjoy the odd pizza/curry/fish supper... just not most nights :)
 
I was once told the most simple solution....eat less and move more.

I changed my diet recently and bought a few bit of kit for home, so I train at home 3 times a week. Started by rowing for 15 minutes and then a full dumbell circuit for whole body.

Lost a few pounds but that has plateud now as I gain weight in muscle mass.
 
Overweight according to BMI?

My BMI is 30.1 which makes me obese but when I tell people this they just laugh at me and tell me I must have got it wrong (find a BMI calculator and enter 5ft 11in and 15st 7lb) BUT I've been going to the gym 3-4 times a week for nearly 2 years.

BMI doesn't take into account muscle tone. My body shape has definitely changed since going to the gym as my waist has got smaller and my chest/shoulders have got bigger which would indicate I've lowered my body fat and increase muscle.

Do you do any kind of sport/activities? This can easily skew BMI calculators.

As others have said, you need to burn more calories than you're putting in and lower carbs. Easier said than done mind :lol: I found a site called www.dailyburn.com and established I wasn't eating enough calories per day but my carb intake was twice what it should be!!!

Diet wise I could do better but I could do a lot worse. I've really limited my bread intake as I worked out I was eating between 6-8 slices a day!!! Now instead of having sandwiches for lunch I have ryevita..... My tip would be don't completely cut something out, you will only want it more and be tempted to binge on it ;)

For exercise, the instructor at the gym recommended short but intensive cardio activities to help burn fat. My cardio routine is usually 10 mins on a cross trainer, starting at level 10 and increasing by 2 levels every two minutes followed by a 10 min interval run on a treadmill (1 min walking 6.5kmh, 1 min running 13.5kmh) then a 2000m row in 8mins or less.

From the reading I've done, if you start doing a single exercise for long periods of time the body starts to release stress hormones and that can stop you losing weight. High Intensity Interval Training (HIIT) seems to be the best way to increase metabolism and burn calories.

This is quite an interesting read [utr]http://community.myprotein.com/content/top-tips-shed-bodyfat-nicola-joyce-799/[/url]
 
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BMI is generally considered to be a poor indicator of health. I've seen a number of studies that point out that an overweight person who's fit (demonstrated via exercise tolerance/stress tests) will have a longer, healthier (and probably happier!) life than someone whose weight is "normal" in BMI terms, but totally unfit.
 
neil_g said:
your BMI is 24 ish according to the internet. which is considered normal.
Click to expand...

:suspect:

how do you get that?

height is 165cm
weight is 69.85 kg

BMI = mass kg/ (height (m)) squared
69.85/(1.65*1.65) = 25.6
 
joescrivens said:
:suspect:

how do you get that?

height is 165cm
weight is 69.85 kg

BMI = mass kg/ (height (m)) squared
69.85/(1.65*1.65) = 25.6
Click to expand...

dragged the sliders :lol:

on other sites entered the details as supplied, 11 stone = 154 pound and 5'6"

i also say 24 ish, it varies from 24.5-24.9 between sites which kinda supports how useless BMI is.. :D
 
My BMI is 52.6, should I go on a diet?
 
12 inches in a foot so she is 66 inches tall. 2.5 inches in a foot gives a height of 165 although it's exactly 1.6764m

11 stone is 69.853225kg

so the calculation comes out if you do it to the exact as 24.85599 so it is in normal weight realm, my brain failed me
 
How often do you eat each day? Do you snack? My advice would be to reduce the size of main meals and have a small healthy snack or drink of water in between. This gives the body more time to make use of the calories you are supplying it with and less of a chance it will store any unneccessary calories as fat. As you have already said, no late meals and try to make sure your last meal of each day, doesn't contain much in the way of fat or high sugar carbs.
Your body still needs some fat in the diet to function, get this from nuts and fish. Eat lean cuts of meat, preferably chicken and turkey or fish. Avoid anything such as pork or ham, even lean cuts will be saturated in fat.

I have the same problem with BMI as others have already mentioned. I'm 5'8.5" and weigh 14 stone 6lbs. My waist size is 31". Yet, I'm classed as obese.
 
This side of Xmas I wouldn't bother, new year start a structured diet and exercise routine.
 
Don't see what Xmas has to do with it really, my diet certainly doesn't alter. As soon as I restarted my weight training 4.5 years ago, I gave up eating rubbish, not that I ate that much in the 8 year break I'd had since I regularly went to the gym before that.
 
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